This sequence is designed to address a range of muscular imbalances, compensation patterns and alignment issues that I have listed below.
Tag - Lower Back Pain
Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
This comprehensive Post-Workout Stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
Rest and Recovery is non-negotiable in the pursuit of peak performance. Hard physical challenges must be met with equally intense recovery.
This gentle Cool-Down is designed to completely relax you after a workout—to release tight muscles and calm your central nervous system.
This 30-Minute Lower Back Pain video is a short version of the 1-hour sequence. We open up the hips and hamstrings and strengthen the core.
Hips And Hamstrings is a great gentle sequence to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
In this Full Body Stretch, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
Rest Day focuses on increasing mobility in the upper body, mobilising the spine, stretching the calves and hamstrings and opening up the hips.
This 15-Minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.
1-Hour Lower Back Pain is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
This Lower Back Therapy video is designed to keep back pain at bay—stretching the hips and hamstrings and strengthening the core.
Achy Body is a relaxing sequence that you can do if you're feeling sore from over-training, working hard or exhausting travel commitments.
Back And Shoulder Love is designed to loosen up the neck, shoulders and back—releasing tension to relieve stiffness and alleviate areas of pain.
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
In Strong Arms, we work the wrists, shoulders, chest and triceps in a Beginner sequence that blends strength, flexibility and mobility.
In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors.
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It's one of my favourites to practice after a workout.
Core Power is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
In Upper Body Strength 1, we work the wrists, arms, shoulders, chest, triceps and core. Be mindful of the sensations in your body.
Lower Body Strength 1 is designed to strengthen the feet, ankles, knees, quads, glutes and hips. It's a great one for alleviating knee pain.
In Core Strength 2, try to focus on the integration of your core musculature—the abs, obliques, lower back and pelvic floor.
In Flexibility Flow, we move through the classics—Sun Salutation A, Lunge Salute, Sun Salutation B, and finish with a hip-opening sequence.
Depending on the flexibility of your quads and hip flexors, this sequence is either going to be incredibly hard or a walk in the park.
In Hip Openers 3, we flow through progressively deeper poses that stretch the hips from multiple angles. It's a great one to do post-workout.
In More Hamstrings, we practice forward bends to stretch the entire back of the body—the ankles, calves, hamstrings, lower and upper back.
In Hip Openers 2, we flow through some deeper hip openers, including Low Lunge, Lizard, Half Frog and Reclining Butterfly.
In Sun Salutations, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyāsa yoga classes.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
Hip Openers 1 stretches the hips from every angle. Legendary PT Kelly Starrett advises athletes to "Spend as much time in a lunge as you can."
Beginner Twists is one of my favourites. The poses feel amazing and it's great for relieving lower back, upper back, shoulder and neck pain.
In Beginner Stretch, we increase flexibility and mobility in muscles throughout the body and get to know some of the basic yoga postures.
Dissolve Tension is a gentle, restorative sequence that focuses on letting of tension to alleviate pain in the upper and lower back.
Hip Flexors Stretch combines dynamic and static stretches to release the psoas, loosen up the hips and alleviate lower back pain.
Total Relaxation is where it's at if you're feeling stiff and achey. We loosen up the calves, hamstrings, hips, back and shoulders.
Supple Back is focussed primarily on mobilising the spine. It's a relaxing sequence that you can practice towards the end of the day.
Pain Killer is designed to release tightness, increase mobility and relieve aches, pains and stiffness throughout the body, naturally.
Be Like Water is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
Relax The Hips is designed to loosen up the hips and stretch the calves and hamstrings. It's a great one to do after a workout to release tension.
Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.
In this Hip Stability sequence, notice how challenging your balance strengthens the hips and core. This is crucial for preventing back pain.
Tip The Balance is a fun balance sequence based around Tree pose. Try to stay motionless in the poses and graceful in your transitions.
Bird Dog strengthens the core—the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain.
Bridge pose improves spinal mobility, opens up the chest and hips, strengthens the posterior chain and relieves knee and back pain.
Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.
Child's pose is the ultimate restorative, pain-relieving yoga pose. You can take it any time, in your practice, you need to take a break.
Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and can help to improve posture.
Dead Pigeon pose or Figure Four stretches the glutes, piriformis and external hip rotators and can help to alleviate lower back pain.
Downward Dog is the quintessential yoga pose. It's great for stretching the backs of the legs and strengthening the wrists, shoulders and glutes.
Half-Reclining Hero pose is a quad stretch that stretches the feet, ankles, knees and hip flexors and can help to alleviate lower back pain.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, improves spinal mobility and alleviates lower back pain.
Happy Baby pose is a restorative hip opener that relaxes the body, quiets the mind and can help to alleviate lower back pain.
High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips and can help to alleviate knee and lower back pain.
Knees-To-Chest is essentially Child's pose on your back. It's great for releasing tension at the lower back and neutralising the spine.
Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin and can help to alleviate lower back pain.
Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.
Low Lunge is a crucial pose for athletes—to stretch the hip flexors, including the psoas. I recommend you practice it after every workout.
Pigeon pose is a key hip opener for athletes that stretches the hip flexors, piriformis and glutes and can help to alleviate lower back pain.
Plank strengthens the abs, obliques, lower back and shoulders and is key for alleviating lower back pain and improving posture.
Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.
Reclining Butterfly pose is a restorative hip opener that stretches the groin and adductors and releases tension at the lower back.
In yoga, Reclining Hand-To-Big-Toe pose is the safest calf and hamstring stretch as it takes your lower back out of the equation.
Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.
Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.
Side Lunge is a great pose for athletes to stretch the groin, calves and hamstrings, loosen up the hips and increase foot and ankle mobility.
Side Plank strengthens the wrists, shoulders, back, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
Snake pose strengthens the mid back, lower back and glutes and opens up the chest and shoulders. It's a great pose to improve posture.
Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.
Thread-The-Needle pose is a beginner twist that increases spinal mobility and can help to alleviate pain in between the shoulder blades.
Warrior 3 is a challenging balancing pose that trains proprioception, coordination and focus and builds core and hip stability.
Wheel is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.
Wide-Legged Forward Bend stretches the ankles, calves, hamstrings, groin and lower back and can help to alleviate lower back pain.
Wind-Relieving pose is crucial for athletes to release tension at the lower back and gently stretch the hips—especially after a workout.
Yoga Squat is a great hip opener that stretches the groin and glutes and builds strength and flexibility in the feet and ankles.